In the realm of cardiovascular health, avocado consumption emerges as a subject of interest due to its association with lower cholesterol levels. Cardiologist Dr. Sarah Alexander, M.D., FACC, underscores the relevance of integrating heart-friendly foods like avocados into diets, as heart disease is the leading cause of death in the U.S..
Avocados are rich in monounsaturated and polyunsaturated fats, fiber, and nutrients. These components assist in mitigating LDL cholesterol, a key factor in heart disease. Research, including a meta-analysis of seven studies, highlights that avocado consumers have reduced total and LDL cholesterol compared to non-consumers. Moreover, data suggests a correlation between consuming two or more avocado servings weekly and a 16% reduction in cardiovascular disease risk, along with a 21% decrease in coronary heart disease likelihood.
Substituting half a serving of butter with avocado may decrease heart disease risk by as much as 22%. Avocados also provide nearly 7 grams of fiber per half-fruit, with soluble fiber binding cholesterol in the gut, aiding in natural reduction. The fiber content also assists in blood pressure management, leveraging its potassium levels, which exceed those of bananas. "Potassium helps lower blood pressure by decreasing the effects of sodium," elucidates Alexander.
The presence of plant sterols in avocados, which can obstruct cholesterol absorption in the gut, further underscores their potential in lowering LDL cholesterol by approximately 10%. "Plant sterols can lower cholesterol by preventing absorption of cholesterol," states Alexander, indicating the potential impact on cardiovascular disease risks.
Source: eurweb
